Balanced Body Allegro Reformer Manual De Instrucciones página 44

SEATED PUSH THROUGH, LEVEL 1
6 reps
Springs: 1 short red spring from above on Push-through
Bar
FOCUS
» Breath – exhale stretch forward, inhale stretch up or reverse
» Spinal flexion and extension
» Hamstring flexibility
» Scapula stability/mobility
» Abdominal hollowing and lift
» Coordination of breath with spinal mobility
PRECAUTIONS
Some back injuries, shoulder injuries
PREREQUISITES
Mat – Spine Stretch
STARTING POSITION
Sit on table facing Tower, with feet against upright bars, and both
hands on the Push-through Bar (knees can be bent or straight
depending on flexibility).
Standard Exercise
Push bar down, curve spine forward beginning with top of head,
reach the bar forward and stretch.
Return by hollowing out abdominals and stacking one vertebra
on top of another until sitting up on the sit bones.
Press bar up and lean forward from hips with a flat back before
beginning again
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